Seriously, you can eat what you want. I ate McDonalds, occasionally, Subway, even had a weekly gelato at The Gelato Spot. But, I kept my daily calories around 1,400. Here’s how I did it. On Sunday, I would cook three meals at one time covering Monday, Tuesday, and Wednesday. On Thursday, I cooked a meal, on Friday, I ate out. That was my guilty pleasure night. Don’t forget, exercise adds calories to the day.
For breakfast, I stayed with a single portion of cereal, two percent milk, 8 ounces of 100% juice, a multi-tab vitamin, and coffee. I learned a couple of things reading portions. Some cereals use a 6 ounce serving, which is three-quarters of a cup, others use one cup, 8 ounces. I found that Lucky Charms, of all cereals used an 8 ounce serving and with milk had fewer calories than some of the “healthy” cereals. I skipped the ones with sugared dehydrated fruits, and bought fresh fruit to put on the cereal. I used my 2 teaspoons of sugar. Breakfast hovered between 300 and 400 calories. I took some fruit and Welch’s Fruit Snacks to work. Fruit, of course, is good. Welch’s has 80 calories and about 15 pieces of candy made from real fruit juice. They’re sweet, tasty, and don’t overload calories.
For lunch, I made sandwiches, occasionally took a salad with tuna. With that, I had tortilla chips and salsa, another Welch’s Fruit Snack, and another piece of fruit. In the afternoon, I usually brought pretzels, 100 calories of cookies, or crackers. The sandwiches, made with whole grain breads or flatbreads (check labels; some focaccia, pita, and flatbreads have more calories than white bread). The key was eating throughout the day, every 90 minutes to two hours. I kept my glycemic load stable, and thus avoided “hunger pain.” With quality meats, like Boars Head from Fry’s, it’s amazing to find that five regular slices are only 3 ounces. Add an ounce of real cheese, not American or Velveeta, use cheddar like Tillamook, a Jarlsberg Swiss, goat cheese, and other tasty cheeses, and the sandwich is under 250 calories. This is a daily total of close to 1,000 calories before dinner.
Dinner … it’s simple. Cut your portions in half and double your salads (halving the dressing). I had dessert every night – but I intermixed death by chocolate and gelato treats with Trader Joes Fruit Floes—all fruit and 100 calories. If you need a late night snack, water with a squirt of fresh lemon or lime juice is perfect. Find yourself needing a Big Mac fix with fries and a Coke for 1,250 empty calories – exercise is the magic bullet.
Next: Easy work out works it off